Description
These crispy baked zucchini fries are a lighter, healthier alternative to deep-fried appetizers. Coated in panko breadcrumbs and baked to golden perfection, they are served with warm marinara sauce for a delicious and easy party snack.
Ingredients
Scale
- 3 medium zucchinis (about 2 pounds / 900g)
- ½ cup all-purpose flour (60g)
- 2 large eggs, beaten
- 1 cup panko breadcrumbs (80g)
- ¼ cup grated Parmesan cheese (25g)
- 1 teaspoon garlic powder
- 1 teaspoon dried Italian seasoning
- Salt and black pepper to taste
- Extra-virgin olive oil (for spraying)
- 1 cup marinara sauce (240ml)
- Fresh basil leaves (optional, for garnish)
- Red pepper flakes (optional, for dip)
Instructions
- Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.
- Wash zucchinis, trim ends, and cut into ½ inch thick planks. Stack planks and cut into fry-shaped sticks.
- Place zucchini sticks on a paper towel-lined sheet, sprinkle with salt, and let sit for 10-15 minutes to draw out moisture. Pat dry thoroughly with paper towels.
- Set up a dredging station with three shallow bowls: one with flour, one with beaten eggs, and one with panko breadcrumbs mixed with Parmesan, garlic powder, Italian seasoning, salt, and pepper.
- Dredge each zucchini stick in flour, shaking off excess. Dip into egg wash, letting excess drip off. Press firmly into breadcrumb mixture to coat all sides.
- Place coated fries on baking sheets, ensuring they do not touch.
- Lightly spray tops with olive oil. Bake for 15 minutes.
- Flip fries, spray other side with oil, and bake for another 10-15 minutes until golden brown and crispy. Rotate pans halfway through baking.
- While fries bake, warm marinara sauce in a saucepan or microwave.
- Serve hot fries with warm marinara dip.
Notes
Do not skip the salting and drying step, as zucchini contains high water content which can lead to soggy fries. Press breadcrumbs firmly onto the zucchini to ensure they adhere during baking. Do not crowd the baking sheet; bake in batches if necessary to ensure crispiness. For a gluten-free version, use gluten-free flour and panko.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Category: Appetizer
- Cuisine: Italian
Nutrition
- Serving Size: 8 fries per serving
- Calories: 180
- Sugar: 4
- Sodium: 320
- Fat: 7
- Saturated Fat: 2
- Carbohydrates: 22
- Fiber: 2
- Protein: 6
Keywords: zucchini fries, baked zucchini, healthy appetizer, party food, gluten-free option, marinara dip, panko breadcrumbs, easy recipe